5 mile runs

A 5 mile run is an ideal stepping stone after 5Ks and breaks up the monotony of training for a 10K. At almost 8K, fives miles is a traditional distance and a realistic mid-range target for beginners. Seasoned runners will find it a useful training challenge, too.

FINDING YOUR 5 MILE RUN

On-road
The majority of 5 mile runs are timed and take place on tarmac, on relatively flat roads. These are ideal for hitting your PB.5 mile runs

Off-road
Trail (look for the icon to the left), cross country, fell or multi-terrain runs all have options around the 5 mile mark - just use the links below to browse by terrain type.TrailCross countryFellMulti-terrain

TRAINING FOR 5 MILES AND BEYOND

Zero to 5K
First get to the point where you are comfortable running 5K. There are plenty of apps or podcasts to help, including the NHS' Couch to 5K, and many running clubs have 0-5K beginner classes. We've then hundreds of local or charity 5K events to try.NHSFind a clubCharity 5Ks

Build it up"Set yourself a target, whether it’s to run your first 5K or 10K, and plot back from that and think how you’re going to get there, with little goals along the way," says Jo Pavey, who became European 10,000m champion at the age of 40.More advice from Jo

Don't give up"Don’t be put off by how tough it can feel initially because it’s not long until you surprise yourself," says five-time Olympian Jo Pavey.

5-mile kit list
You don't need loads of gear. Get a pair of well-fitted trainers, running socks, and extra layers or a hat and gloves when the temperatures dip.

WHAT'S NEXT?

Take your pick of 10Ks
Once you've done a 5 mile run, you've virtually reached 10K and that's the UK's most popular running distance, so there's a fantastic choice of events.10K RUNsCharity 10Ks